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| Ardha Matsyendrasana / Half
Twist Sitting |
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Overview
Matsyendrasana, also known as Sitting Half Twist, was the name of an
extremely accomplished Yogi who is mentioned in the medieval Yogic book
Hatha-Yoga-Pradipika. “Matsya” can also be translated as, “power that
energizes and has the ability to ignite the subtle energies of the body
and the mind.” And “endra” means the power of our mind. Yet another, more
romantic story, is that the posture translates into “half lord of the
fish,” because a fish asked Lord Shiva to transform him (or her) into a
human. Whichever way you look at it, Matsyendrasana clearly helps increase
both your physical and mental abilities, while perhaps making your spine
more fishlike.
Preparation and Pose Tips
Start in Dandasana or staff pose. Now bend your right knee and draw right
leg over the top of the outside of left leg. Bend your left knee and it
draw it back towards the right hip. Keep both your sitting bones on the
floor. Your back is erect, your chest lifted and your chin level to the
floor.
On an inhalation, rise through your chest; and on an exhalation, bring
your left arm and elbow over the right knee; and you twist to the right.
Keep your arm straight, your palm facing away from your body (photo ardha
matsyendrasana - half twist sitting – final). Or, if you want, you can
bend your elbow and point your fingertips toward the ceiling. Your right
hand remains resting behind you on the floor. Turn your head and gaze over
the left shoulder. Your shoulders should be level and your back should be
as straight as possible. So avoid the tendency to slouch backwards even if
it increases your twist! Hold the position. This all sounds like a lot of
different things, which it is, but you move into the pose with a few,
continuous sweeping motions.
Benefits
You do a lot of twisting in this pose, which massages your internal organs
(kidneys, liver and pancreas). Your back is strengthened; and your energy
is increased as your autonomic nervous system is activated. If you do a
lot of computer work this is a good pose to keep your body, back and neck
flexible.
Advanced or Partner
Where your foot lands depends on how flexible you are. The further you
pull it back towards your hip, the deeper the stretch.
Chakra
Ardha Matsyendrasana is a fourth chakra pose.
Precautions
Never move into or out of a twist position rapidly. If you have any spinal
injury or problem consult your physician or yoga instructor.
Timing
This is a good five to eight breath position.
Recovery and Counterpose
Slowly unwind from the pose. You can do an “opposite side” stretch by
gently twisting in the other direction. Moving both your upper torso and
your arms to the opposite direction. Come back into dandasana before
moving to the other side. When you are completely finished you might
consider moving into Pascimottanasana, seated forward bend.
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